New Personal Best! Brag About That New Pb!

[jimmyshand]

Decided to try sub-19 5k today and managed 18:58.3, on a DF of 116, so quite pleased to get a new PB to start the year. 1:53.8/25 overall.

Splits

1:55.5/25
1:54.4/25
1:55.2/25
1:54.3/25
1:49.6/28

Have a feeling DF was a bit high for me at 5k, but will keep trying to figure this out in 2018. Average watts 237, though also still trying to figure out exactly how to interpret this as I'm quite new to it all. Am getting erg at home soon so this should help me get fitter.


(me: 40 year old, male, 6'6"/198cm, 96kg/212lbs)

[OtwSL]

Decided to try sub-19 5k today and managed 18:58.3, on a DF of 116, so quite pleased to get a new PB to start the year. 1:53.8/25 overall.

Splits

1:55.5/25
1:54.4/25
1:55.2/25
1:54.3/25
1:49.6/28

Have a feeling DF was a bit high for me at 5k, but will keep trying to figure this out in 2018. Average watts 237, though also still trying to figure out exactly how to interpret this as I'm quite new to it all. Am getting erg at home soon so this should help me get fitter.


(me: 40 year old, male, 6'6"/198cm, 96kg/212lbs)

Great job! That is exactly the same as my BP. Feels good to go sub 19 doesn't it, even if it is only slightly!

[jimmyshand]

Thanks a lot OtwSL. I see that we are quite similar on some distances, though it appears my extra weight isn't much use. I just need to shave off 0.1 seconds and I'll have the upper hand on the 5k!

You: 2k in 7:12.5. 5k in 18:58.3. 10k in 39:32.7. 30r20 7512m 30rFree 7703m

Me: 2k in 7:02.4. 5k in 18:58.3. 10k in 39:58.0. 30r20 (will have to try this) 30rFree 7851m

My scores seem better at 1000m and 2000m, which would fit my athletic history (more of a sprinter, though not sure how I managed 7851m for 30mins).

[Dangerscouse]

@Jimmyshand, you should be very pleased with a PB! Well done.

Df is very subjective, so have a play around and find what works for you. The watts used is based on the amount of drag applied so a df of 116 will be less than say 136, but 237 watts is a good enough figure, it just requires less force to keep the flywheel spinning

[hjs]

@Jimmyshand, you should be very pleased with a PB! Well done.

Df is very subjective, so have a play around and find what works for you. The watts used is based on the amount of drag applied so a df of 116 will be less than say 136, but 237 watts is a good enough figure, it just requires less force to keep the flywheel spinning

Nono, watts has nothing to do with drag. Drag is about how fast the fan spins. Low drag gives a faster fan, so less time for the drive, so you need more force per stroke per time unit. High drag gives a slow, lazy stroke and is only really needed fir fast sprinting.

[Edward4492]

Jimmy, I've been all over the map with drag factor. Reading back through my training log is pretty comical. Over the past couple of years I've settled on 93df as "the answer", back up to 100, down to 90, a stint at 120.Each change I figured "this time I got it". At the end of OTW season I settled on 110 and just decided the heck with it; I'll leave it here. The one thing that may be a guideline is that if you are short with a short stroke, you may lean towards a slightly heavier drag to get the wheel slowed down quicker. Taller, long stroke a slightly lower drag so the wheel doesn't slow down too fast. But it's so subjective; everyone is different. The one given is that once you find a number you like, make sure you take a second to set up the damper properly when you sit down on a machine (particularly at a race or event) so it feels the same every time.

[jimmyshand]

Thanks Edward, that's good to know. I never row without knowing the DF, I'm obsessed with it. I do think maybe I'm best at about 115 for 2k, according to my training log. That's what I did 5k, 2k and 30min PB at more or less. I will keep experimenting, perhaps doing a little bit of science!

[OtwSL]

New 30r20 PB:

30:00 7565m @1:58.9 r20
6:00 1495m @2:00.4 r20
12:00 1495m @2:00.4 r20
18:00 1507m @1:59.4 r20
24:00 1518m @1:58.5 r20
30:00 1551m @1:56.0 r20

Very happy with that. Maybe a bit left in the tank though judging on the last 6:00. It is a 53m PB which is just under a split. Nice to be firmly past 7500m on this one. Apparently according to Paul's Law calculator this predicts a 7:02.5 2k, but I am extremely sceptical. I've always found this calculator to be at least a split too fast for me. Even then though I'll take a 7:06!
Woo
Have a good day!

[JMac]

Good job Scott!

Sub 7 soon surely

[JMac]

I've been doing more work on the longer distances recently after focusing on sprints in the last part of 2017.

5K in 18:14.9 1:49.4/500 r30 HR 166

1.48.8 r33 HR 155
1.48.8 r31 HR 163
1.50.5 r30 HR 166
1.50.6 r30 HR 172
1.48.6 r29 HR 175

30min

Time Meters Pace S/M HR
30:00.0 8,013m 1:52.3 27 165
6:00.0 1,575m 1:54.2 23 152
12:00.0 1,584m 1:53.6 24 162
18:00.0 1,599m 1:52.5 27 166
24:00.0 1,613m 1:51.5 30 172
30:00.0 1,643m 1:49.5 30 175

Glad to get over 8k Hate long distances

[bags]

New 30r20 PB:

30:00 7565m @1:58.9 r20
6:00 1495m @2:00.4 r20
12:00 1495m @2:00.4 r20
18:00 1507m @1:59.4 r20
24:00 1518m @1:58.5 r20
30:00 1551m @1:56.0 r20

Very happy with that. Maybe a bit left in the tank though judging on the last 6:00. It is a 53m PB which is just under a split. Nice to be firmly past 7500m on this one. Apparently according to Paul's Law calculator this predicts a 7:02.5 2k, but I am extremely sceptical. I've always found this calculator to be at least a split too fast for me. Even then though I'll take a 7:06!
Woo
Have a good day!

Good work. I'm inclined to somewhat agree. Pauls law give's a good ballpark figure but it's not 100% all the time, obviously. It all depends on your strengths and what you're training for at the time. Though I wouldn't say you're far off. Only one way to find out

[Dangerscouse]

Well done Scott. Edging ever closer to sub 7.

[Dangerscouse]

@ Jmac, that's a good effort and neg splits too.

[OtwSL]

Thanks everyone. Hopefully sub 7 isn't too far off, I'd say a couple of months.

Great job Jmac, they're some good times considering that you are very much a sprinter. You can only get better at long distance by doing long distance!

[Anth_F]

30min

Time Meters Pace S/M HR
30:00.0 8,013m 1:52.3 27 165
6:00.0 1,575m 1:54.2 23 152
12:00.0 1,584m 1:53.6 24 162
18:00.0 1,599m 1:52.5 27 166
24:00.0 1,613m 1:51.5 30 172
30:00.0 1,643m 1:49.5 30 175

Glad to get over 8k Hate long distances

Great job on that 30min.

When i see 8k+ covered for 30mins i just think that must be grueling as hell.